AQA GCSE PE > Section 3 - Physical Training > Flashcards

Section 3 - Physical Training Flashcards

(55 cards)

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1
Q

What is the definition of health ?

A

health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

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2
Q

What is the definition of fitness ?

A

fitness is the ability to meet the demands of the environment

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3
Q

What are the components of fitness ?

A

cardiovascular endurance

strength

muscular endurance

flexibility

speed

agility

balance

coordination

reaction time

power

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4
Q

What is cardiovascular endurance ?

A

the ability of the heart and lungs to supply oxygen to the muscles, so the whole body can exercise for a long time

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5
Q

What is strength ?

A

the amount of force that a muscle or muscle group can apply against a resistance

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6
Q

What is muscular endurance ?

A

the ability to repeatedly use muscles over a long period of time

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7
Q

What is flexibility ?

A

the amount of movement possible at a joint

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8
Q

What is speed ?

A

the rate at which someone is able to move / cover a distance in a given amount of time

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9
Q

What is agility ?

A

the ability to change direction and speed

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10
Q

What is balance ?

A

the ability to keep the body’s centre of mass over a base of support

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11
Q

What is coordination ?

A

the ability to use two or more parts of the body together, efficiently and accurately

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12
Q

What is reaction time ?

A

the time taken to move in response to a stimulus

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13
Q

What is power ?

A

a combination of speed and strength

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14
Q

Name 3 purposes of fitness testing

A
  • identify weaknesses
  • show progress
  • compare against others
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15
Q

Name 2 tests for cardiovascular endurance

A
  • cooper 12 minute run

- multi stage fitness test (bleep test)

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16
Q

Name 2 tests for strength

A
  • grip dynamometer test

- one rep max

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17
Q

Name 2 tests for muscular endurance

A
  • one minute sit up / press up

- sit up bleep test

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18
Q

Name the test for reaction time

A

ruler drop test

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19
Q

Name the test for speed

A

30m sprint test

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20
Q

Name the test for agility

A

illinois agility run test

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21
Q

Name the 2 tests for power

A
  • standing jump test

- vertical jump test

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22
Q

Name the test for balance

A

standing stork test

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23
Q

Name the test for flexibility

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A

sit and reach test

24
Q

Name the test for coordination

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A

alternate hand throw test

25
What is a PEP ?
Personal Exercise Programme
26
What is SPORT ?
Specificity - matching training to the component of fitness Progression - gradually increasing the level of training Overload - the only way to get fitter is to work your body harder than it normally would, increase frequency, intensity and time Reversibility - improvements will reverse if you stop training Tedium - there needs to be variety otherwise you will become bored / lose motivation
27
What is FITT ?
FITT is how you make sure you are overloading Frequency - how often you should train + leaving time to recover Intensity - how hard you should train Time - how long you should train for Type - what exercises and methods of training you should use e.g cardiovascular endurance = running , continuous training
28
What is heart rate ?
the number of times your heart beats per minute
29
What is the aerobic threshold ?
60% - 80% of maximum heart rate
30
What is the anaerobic threshold ?
80% - 90% of maximum heart rate
31
How do you calculate your personal threshold ?
Find maximum heart rate (220 - age) then find percentage of that value
32
What are the advantages of continuous training ?
ADVANTAGES : - easy to do - doesn't require equipment - helps prepare you for sports where you have to play without a break DISADVANTAGES : - doesn't improve anaerobic fitness - can become boring
33
What are the advantages and disadvantages of fartlek training ?
ADVANTAGES : - adaptable to suit different sports DISADVANTAGES : - frequent changes mean lack of structure and its easy to skip harder bits and monitor progress
34
What are the advantages and disadvantages of interval training ?
ADVANTAGES : - easily adapted to improve aerobic and anaerobic DISADVANTAGES : - exhausting making it difficult to push yourself
35
What are the advantages and disadvantages of resistance / weight training ?
ADVANTAGES : - easily adapted to suit different sports - many exercises require little / no equipment DISADVANTAGES : - puts muscles under high stress levels so can result in pain after - poor technique can be dangerous so assistance is needed
36
What are the advantages and disadvantages of circuit training ?
ADVANTAGES ; - you can adapt it to the component you want to improve - variety keeps it interesting DISADVANTAGES : - takes a long time to set up - requires equipment and space
37
What are the advantages and disadvantages of plyometric training ?
ADVANTAGES : - the only form that directly improves power DISADVANTAGES : - very demanding on muscles used - need to be very fit otherwise you will get injured
38
What are the advantages and disadvantages of high altitude training ?
ADVANTAGES : - improves cardiovascular endurance and muscular endurance - increases red blood cell count DISADVANTAGES : - effects only last for a short period of time - can be very expensive - altitude sickness = lose training time
39
What is PARQ ?
Physical Activity Readiness Questionnaire
40
What 3 things should you do before exercise
- check equipment - structure training correctly - warm up
41
What 6 things should you do during exercise ?
- use correct clothing / equipment - maintain hydration - use taping and bracing - use the correct technique - compete at the appropriate level - play by the rules
42
What 4 things should you do after exercise ?
- cool down - eat and rehydrate - leave enough recovery time - ice baths / massages
43
What does a good warm up consist of ?
- raise your pulse - stretching and mobilising - practice action
44
What does a good cool down consist of ?
- gentle exercise - gradually reducing intensity - stretching
45
What are the different types of fractures ?
simple - happens under the skin but skin is alright stress - small crack in bone compound - skin is torn and bone pokes out greenstick - young or soft bones bend and partly break
46
What is concussion ?
- mild brain injury | - memory loss, disorientation, loss of consciousness
47
What is the RICE method ?
Rest - stop immediately and rest Ice - apply ice, blood vessels contract to reduce swelling Compression - bandaging will reduce swelling Elevation - support the limb at a raised level
48
Why do people use PEDs ?
- improve performance | - more success
49
What are BETA BLOCKERS ?
- reduce heart rate, muscle tension, blood pressure - steadiest shakes / calming lead to.. - heart failure - low blood pressure - cramp
50
What are DIURETICS ?
- increase the amount you urinate - causes weight loss - mask traces of other drugs lead to... - dehydration - muscle damage - loss of salt - muscle weakness - heart damage
51
What are NARCOTIC ANALGESICS ?
- kill pain lead to... - addictive (withdrawal symptoms) - overtraining - constipation - low blood pressure
52
What are STIMULANTS ?
- affect central nervous system - increase mental and physical alertness lead to... - high blood pressure - heart and liver problems - strokes - addictive
53
What are ANABOLIC STEROIDS (AGENTS)
- mimic male sex hormone testosterone which... - increases bone and muscle growth - increases aggression lead to... - high blood pressure - heart disease - infertility - cancer - women grow facial / body hair and deeper voice
54
What are PEPTIDE HORMONES ?
- EPO causes body to produce more red blood cells - GH make body build more muscle lead to... - strokes - heart problems - abormal growth (GH) - diabetes
55
What is BLOOD DOPING ?
- increasing the amount of red blood cells by removing then replacing blood lead to... - allergic reaction - kidney damage - blood thickening - blocked blood vessels - heart attacks
AQA GCSE PE
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